{"data":{"name":"New Zealand spinach lvs, boiled","slug":"new-zealand-spinach-lvs-boiled","scientific_name":"Tetragonia tetragonioides","alternate_names":["Ispinaka dahon","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled New Zealand spinach leaves (a leafy green vegetable).","common_uses_philippines":["Ginisang spinach","Tinolang manok with spinach","Sinigang with spinach","Paksiw na isda with side of greens","Adobong kangkong\/spinach-style"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":28,"protein_g":1.4,"fat_g":0.3,"saturated_fat_g":0.05,"carbohydrates_g":4.9,"fiber_g":1.9,"sugars_g":0.3,"sodium_mg":146,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1515,"calcium_mg":127,"cholesterol_mg":0,"iron_mg":1.4,"monounsaturated_fat_g":0.01,"phosphorus_mg":19,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":126,"total_ash_g":0.5,"unsaturated_fat_g":0.14,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.07,"vitamin_b3_mg":0.3,"vitamin_c_mg":14,"water_g":92.9},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Spinach is low in calories and fat, so it\u2019s a great way to add volume to your meals without piling on energy. It also has dietary fiber (about 1.9 g per 100 g) which helps keep your digestion regular and supports steady fullness. The natural sugar is low (about 0.3 g) and the sodium is moderate for a vegetable (about 146 mg), so it pairs well with meals that may already be salty. Plus, it provides small amounts of healthy fats and carbohydrates, making it a good \u201cbase\u201d side for balanced eating.","healthier_tips":["For your 3 meals + 1\u20132 snacks routine, aim to include leafy greens at least once or twice a day (as side dish or mixed into viands).","Keep the cooking simple: boil or saut\u00e9 with minimal oil, and avoid heavy salty sauces.","Portion idea: 1\u20132 cups cooked spinach per meal as a side, especially if your main viand is rice-based.","If you\u2019re watching sodium, taste first\u2014adjust with herbs, garlic, calamansi, or pepper instead of extra salt."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/new-zealand-spinach-lvs-boiled?agent=true"}}}